MGySgt Roarke’s (USMC) Workout of the Day – November 25   Leave a comment

Here’s Master Gunnery Sergeant Paul Roarke’s (USMC Ret) WOD for today, from his training blog:

Warmup
Behind the Neck Pull-ups 1,2,3,4,5,4,3,2,1 with Regular Pushups 2,4,6,8,10,8,6,4,2
Chin-ups 2,4,6,8,10,8,6,4,2 with Wide Pushups 4,8,12,16,20,16,12,8,4
Commando Pull-ups 2,4,6,7,6,4,2 with Diamond Pushups 4,8,12,14,12,8,4
Wide Pull-ups 1,2,3,4,5,4,3,2,1 with Clapping Pushups 2,4,6,8,10,8,6,4,2
Kettle Bell Press 62 x 15,15,15 with Regular Crunches 50,50,50
Kettle Bell Upright Rows 62 x 10,10,10 with Flutter Kicks 50,50,50
Kettle Bell Squats 2 – 40’s x 10,10,10 with Elevated Crunches 50,50,50
Kettle Bell on arm swing (switching hands on up swing) 40 x 10,10,10, with Hello Dollies 50,50,50
Kettle Alternating Presses 2 – 40’s 10,10,10 with Side Crunches (50 each side) 100,100,100
Kettle Bell Hammer Curls 2 -40’s 10,10,10 with Leg Raises 50,50,50
Neck Harness 40 x 12, 12, 12 with Reaching Crunches 50,50,50
Good Stretch and cool down

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Posted November 25, 2010 by Tom Delaney in Uncategorized

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